Workout:
Every 4:00 - 7 Sets
21 Wall Balls
15/12 Cal Row
9 Burpees over Rower
I want to sweat:
15 Wall Balls 14/10lbs
12/9 Cal Row
6 Burpees over Rower
I want to perform:
21 Wall Balls 20/14
15/12 Cal Row
9 Burpees over Rower
I want to compete:
21 Wall Balls 30/20
15/12 Cal Row
9 Burpees over Rower
1:45+ Pause pro Runde
Bodybuilding
3 Sets each:
10-15 Lateral Raises
10-15 Biceps Curls
10-15 Triceps Extensions
Workout:
2 Rounds - Teams of 2 - Relay
10 Toes to Bar
10 Bench Press
10 Toes to Bar
8 Bench Press
10 Toes to Bar
6 Bench Press
10 Toes to bar
4 Bench Press
10 Toes to Bar
2 Bench Press
I want to sweat:
Toes to Bar: 8 / Knees to Elbow: 10
Bench Press:
Mädels: 15kg - 20kg - 25kg - 27.5kg - 30kg
Knaben: 20kg - 30kg - 40kg - 45kg - 50kg
Perform:
Toes to Bar: 8 / Knees to Elbow: 10
Bench Press:
Mädchen: 30kg - 35kg - 40kg - 45kg - 50kg
Jungs: 40kg - 50kg - 60kg - 65kg - 70kg
Compete:
Bench Press:
Frauen: 47.5kg - 55kg - 60kg - 67.5kg - 75kg
Männer: 70kg - 80kg - 90kg - 100kg - 110kg
Flow:
Partner A: 10+10
Partner B: 10+10
Partner A: 10+8
Partner B: 10+8 […]
Accessory
2-3 Rounds
10 Dumbbell Flies
15 Banded Good Mornings
For Time:
1000m Run
50 Kettlebell Swings
1000m Run
50 Single Arm Kettlebell Clean and Press
1000m Run
50 Single Arm Kettlebell Snatches
1000m Run
50 Single Arm Kettlebell Overhead Squats
Sweat:
800m Run
16kg/12kg
Perform:
24kg/16kg
Compete:
32kg/20kg
Accessory
Stretching - Couch Stretch, Calf Stretch, Pigeon
OLY-Class
TBA
Workout:
20 Rounds in Teams of Two - You go I, Go
35 Double Unders
9 Thrusters
I want to sweat:
48 Single Unders
8 Thrusters 20kg/15kg
I want to perform:
24 Double Unders
8 Thrusters 30kg/20kg
I want to compete:
35 Double Unders
9 Thrusters 42.5kg/30kg
Accessory
3 Sets:
12-15 Face Pulls
12 Spiderman Lunges
Workout:
Every 4:00 - 7 Sets
15/12 Cal Echo Bike
3 Deadlifts 180kg/120kg
Goal: Rounds sub 1:00
I want to sweat:
9/7 Cal
6 Deadlifts 80kg/55kg
I want to perform:
12/9 Cal Echo Bike
3 Deadlifts 140kg/95kg
I want to compete:
15/12 Cal Echo Bike
3 Deadlifts 180kg/120kg
Accessory
3 Rounds - for Quality
15 Face Pulls
15 Weighted Situps
Workout:
4 Sets - 3:00 Rest b/t Sets
12-9-6
Cal Row
Handstand Pushups
Time Cap per Round: 4:00
I want to sweat:
10-8-6
Cal Row
Push Ups
I want to perform:
12-9-6
Cal Row
Kipping Handstand Pushups
I want to compete:
12-9-6
Cal Row
Deficit Handstand Pushups 20kg Bumper/10kg Bumper
Accessory
Cool Down
Rest